Friday, February 14, 2025

Tuesday, February 11, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

6 x 100 @ 1:30-
  odds, drill/kick by 50's
  evens-
    #2- 75 drill/25 swim fast
    #4- 50 drill/50 swim fast
    #6- 25 drill/75 swim fast
:30 rest, check HR, then...

3x:
  2 x 75 swim free br3 or 4/2 @ :55- go 50 smooth & strong/25 add big kick, desc 1-2
  3 x 25* swim IM order by 25's @ :25, build each 25 to fast
  No rest between rounds.
  *in rd2, 25's are 3 x 50's swim IM order by 25's, fast turns throughout, @ :50
  *in rd3, 25's are 3 x 75 swim @ 1:10, desc 1-3 to what you can. 
Check HR after last 75,then 75 easy choice
1:00 rest

3 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
3 x 50 swim mile gp @ :40
75 swim faster than gp @ 1:00/check HR
  25 easy @ 1:00
2 x 175 swim 2:30, desc 1-2
  100 smooth & strong/75 add kick
Check HR, 50 easy
1:00 rest

4 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
4 x 50 swim at mile gp @ :40
75 swim ftp @ 1:00/check HR
  25 easy @ 1:00
2 x 225 swim @ 3:00, desc 1-2
  150 cruise/75 faster
    (can be pull w/choice equip)
Check HR/100 easy
1:00 rest

5 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
2 x 275 swim desc 1-2 @ 4:00
  100 cruise/100 add kick/75 go (#1)
  #2- from a dive, goal is faster than 1/6 of mile goal time
NOTE:
  we went a single 150 from a dive RACE instead of the 275's

Warmdown as needed & get excited to race next week. Watch your email for updates from Jamie on tomorrow's schedule. Have a great day!

No comments:

Post a Comment

Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup... With fins:   16 x 25 @ :40-     1-2, fly pull free kick drill (head down before hands come around)     #3, swim fly build to ...